POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.

Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales

School ID: 410249

Physical Education and Health

Self-Learning Module
Week 4
Name: _______________________________

Are there psychological benefits from exercise?

The effects of training go beyond the biological changes. As much as these biological changes lead
to better health, an individual who regularly trains can experience psychological, emotional, and even
intellectual benefits. Exercise psychologists found strong evidence that regular exercise improves the mood
of an individual and reduces anxiety. Some forms of stretching exercises trigger relaxation by reducing
muscle tightness. Exercise is also claimed to stimulate the release of feel-good brain chemicals called
endorphins. Moreover, some reports suggest that learning and intelligence quotient are positively
associated with aerobic fitness.

People also use exercise to cope with stress and control their depression. Exercise helps in
increasing self-esteem and confidence. Individuals also engage in sports and games because they find
these activities enjoyable and fun. Likewise, many individuals claim that exercise gives them opportunities
to interact and socialize with other people. The impact of exercise is not just on physical well-being but in
improving the quality of life of an individual as well. Lastly, the psychological and emotional benefits from
exercise help the individual sustain an active lifestyle and Figure 1.8. Some individuals engage choose
other healthy habits.

Why is it hard to change unhealthy habits?

Healthy behaviours are hard to adopt. A new "healthy" behaviour has to be consistently and
consciously performed to kick out the old habit. Habits are behavioural patterns that are performed
unconsciously. They are hard to break because the brain had been programmed to make the behaviour or
action part of its default setting.

Changing an old habit is an arduous task but not an impossible one. The first step is to recognize
the practice of unhealthy habit that goes beyond knowledge of its existence. Most smokers are aware that
smoking is bad for their health and yet the negative behaviour persists. It should be a personal and
conscious decision that the old habit is detrimental to one's health.

1
Physical Education and Health Dioniper V. Flores
Teacher
 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

This decision is a big obstacle

to hurdle before an individual moves
to the next stage of change.
According to the Transtheoretical
Model (Prochaska and Velicer, 1997),
a person remains in the first stage or
Pre-contemplation stage if he/she
does not recognize the presence of
an unhealthy habit and the
importance of changing his/her
behaviour. Once the individual
becomes dedicated to the idea of
adopting a positive behaviour, he/she
enters the next stage of change,
which is the Contemplation stage. For
example, many smokers know that
smoking is a risk factor for lung
cancer and other diseases. They remain in the Pre-
Figure 1.9. The Stages of Change is
contemplation stage by knowing these, but when one of commonly depicted as a spiral
their loved ones who is also a smoker is diagnosed with staircase.
lung cancer, they will start to think whether it is time to give
up the habit. It is during this time that they move to the Contemplation stage.

The third stage is called Preparation stage. Once an individual is convinced to make the change
he/she starts to prepare for the actual date and time to start the new behavior. The preparation might
include setting a date on a calendar or planner, telling family and friends about the new behavior, and
asking help from friends who made the change. The fourth stage is the Action stag which is the day the
individual initiates the new behavior. According to research, a new behavio has to be consistently
performed for at least 6 months before it becomes part of the system. The Action stage mirrors this duration
and during this time, the individual might be tempted to practic his/her old habits. The temptation to
backslide is greatest during this stage. The next stage occun when the individual has consistently practiced
the new behavior for more than 6 months, called the Maintenance stage, where the tendency to backslide
to the old habits is minimal.

2
Physical Education and Health Dioniper V. Flores
Teacher
 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

BARRIERS TO AN ACȚIVE LIFESTYLE

How do we solve the common barriers to adopting an active lifestyle?

The common barriers to change usually occur when a person is between the Preparation
and Action stages. Individuals in the Pre-contemplation and Contemplation stage can be motivated to adopt
a new behaviour by showing the benefits and providing encouragement that change is possible. Each
individual has a unique set of circumstances and will probably have a unique set of barriers. There are no
hard and fast rules for each barrier and they should be dealt on a case-to-case be used to deal with these
barriers.

Barrier Solution

I do not have the Prioritize activities and cut back some

time time from the non-essential activities to be
able to exercise

I am always tired Make a physical activity diary and analyse

which part of the day you have more
energy and schedule your work-out
around that period
I do not know how Read journals and articles on the best
practices as well as ask people who have
been successful at adopting the healthy
behaviour
I do not have There are numerous exercise regimens
enough money that are not expensive such as running
and swimming
I do not feel Inform family and friends about the new
support behaviour or join a activity club that has
the same support interests

Table 1.2. Possible ways to solve various barriers

that are common during the Preparation Stage.

3
Physical Education and Health Dioniper V. Flores
Teacher
 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

The barriers in the Preparation stage are common to people who are adopting a healthy behaviour
for the first time Many people who have not tried an active pursuit are anxious, have low sell- esteem, and
do not believe that they have the ability to change. It is important for them to realize that their barriers are
perceptions of the situation. Their attitude toward physical activity lets them perceive the situation as
difficult and full or obstacles. The sooner he/she realizes that these perceptions are not gospel truths the
quicker the individual can initiate the healthy behaviour.

Barrier Solution

l am not motivated Create a list of pros and cons of the positive

behaviour hat will serve as a reminder, Focus
on changing the behaviour instead of the
Outcome and write a SMART goal
I lack willpower Identify what triggers the backside and be
conscious when it happens; Implemental a
reward system
I easily get Avoid negative self talk and replace them with
discouraged encouraging words

I do not have enough There are numerous exercise regimens that

money are not expensive such as running and
swimming
I do not feel support Inform family and friends about the new
behaviour or join a activity club that has the
same support interests

Table 1.3. Possible ways to solve various barrier that

are common during the Action Stage..

The barriers in the Action stage reflect the ability of the individual to sustain the new behaviour. It is
expected that the individual will consistently face these barriers from time to time, backslide, and feel
unable to continue with the positive behaviour. It would greatly help the individual if he/she has someone or
a group that would provide support and encouragement. There are studies that point to friends and family
as strong predictors of engaging in an active lifestyle.

4
Physical Education and Health Dioniper V. Flores
Teacher
 POWER SKILLS TECHNICAL INSTITUTE OF ZAMBALES, INC.
Ednalino Bldg., Jasmin St., Brgy. Poblacion, Candelaria, Zambales
School ID: 410249

SUMMARY
Physical inactivity is one of the major risk factors in developing noncommunicable diseases such as
heart disease and Type 2 diabetes. The importance of engaging in various forms of physical activity has
been the theme of hundreds of studies. It is now clear that following the prescribed amount of physical
activity reduces the risk of premature death. There are several guidelines that were created to help Filipinos
in choosing activities and exercises. There are a variety of exercises as well that an individual can
incorporate in his/her exercise program, such as aerobic, resistance, and stretching exercises. Each type of
exercise stimulates a different adaptive response that will benefit the physiological and mental well-being of
the individual, As the individual initiates a new positive behavior, he/she will go through different stages of
change, which entail different obstacles and challenges.

What are your top 3 barriers? Write specific ways on how you can overcome these barriers.

1. ____________________________________________________________________________.
2. ____________________________________________________________________________
3. ___________________________________________________________________________

REFERENCES:

Figure 1.9: https://hams.cc/ch5/

https://www.dreamstime.com/illustration/evaluation-word.html
Physical Education and Health Volume I
Lualhati Fernando-Callo Peter Fermin Dajim

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Physical Education and Health Dioniper V. Flores
Teacher